“The body achieves what the mind believes.” – Napoleon Hill

Your mind and body are not separate. Your thoughts have a direct impact on your physical health. That’s why it’s important to treat every day like it’s International Mind-Body Wellness Day, which happens to be today, but again, you can celebrate this any time. To celebrate today, let’s delve into the harmonious relationship between our mental and physical well-being. Research by Harvard Health (2018) shows that mind-body techniques can reduce stress and improve physical health. So let’s explore some practical ways to foster this connection, enhancing our overall wellness and bringing balance to our lives, starting with a little additional research and ways to put these findings into action:

1. Mindfulness and Stress Reduction: Kabat-Zinn’s (1994) mindfulness studies show its effectiveness in reducing stress and improving physical health. Action: Practice mindfulness meditation daily.
2. Exercise’s Mental Benefits: Ratey (2008) highlights how regular exercise can enhance cognitive function and mood. Action: Incorporate at least 30 minutes of exercise into your daily routine.
3. Nutrition and Mental Health: Jacka (2017) found a strong link between diet quality and mental health. Action: Focus on a balanced, nutrient-rich diet.
4. Sleep’s Role in Wellness: Walker (2017) emphasizes the importance of sleep for both mental and physical health. Action: Aim for 7-8 hours of quality sleep each night.
5. Positive Thinking and Health: Seligman (2000) demonstrates how optimism can improve physical health. Action: Cultivate a positive mindset through daily affirmations.

More Actionable Steps:

It’s important to take steps to support your overall wellness, but to choose steps that are simple to take and that really lead to changes you’d like to see in your life. Because we’re all in different places in our lives, some of these might resonate as important while others may be things you are already doing or don’t find particularly important. I recommend that you choose one or two to focus on, then move onto the next one or two that feel important next. (For me, since I already have morning mindfulness, balanced diet choices, physical activity, and adequate sleep habits established as part of my routine, I’ve been working on creating more nature in my life and refocusing on playing the piano. What jumps out at you?)

1. Morning Mindfulness: Start your day with a brief mindfulness session. (You can find guided meditation sessions in my app, or just stay mindfully focused in the present moment for 5-10 minutes each morning.)
2. Balanced Diet Choices: Eat whole, unprocessed foods for better mind-body health. Focusing on getting more fruits and vegetables in your diet can be a simple and delicious step.
3. Regular Physical Activity: Engage in activities you enjoy to keep fit. Anything you enjoy, including walking, dancing, or calisthenics can work.
4. Adequate Hydration: Drink plenty of water throughout the day. I recommend filling a large water bottle at the beginning of the day and drinking it throughout.
5. Quality Sleep Habits: Establish a relaxing bedtime routine. This may include setting aside time to wind down, keeping screen time to a minimum, and writing about what you’re grateful for each evening.
6. Positive Affirmations: Reinforce positive thoughts daily.
7. Digital Detox: Limit screen time to decrease stress. Even taking 10 minutes off at a time can be helpful.
8. Nature Connection: Spend time outdoors to rejuvenate your mind and body. I recommend a 10-minute walk most mornings.
9. Social Engagement: Maintain healthy relationships for emotional well-being.
10. Creative Expression: Pursue hobbies that stimulate your creativity. For me, this means playing the piano, but drawing, writing, or anything else that gets your creative juices flowing can work well.

Another step you can take toward stress relief and greater overall happiness is to subscribe to my weekly-ish newsletter if you haven’t already. I send research-backed information and resources to make your life more of what you want it to be. If you’re already a subscriber and want to take your stress management journey deeper, you might want to check out my book, 8 Keys to Stress Management, from W. W. Norton.